Warmup

The Workout

Round 1: 100 Jump Rope Skips in between each exerciseRound 2: 50 Jump Rope Skips in between each exercise*Round 3: (Advanced only!) 10 Double Unders in between each exercise

(*Advanced clients will finish in around 20 minutes, Intermediates around 25 minutes. Beginners can modify by reducing the skip count depending on their ability.)

10 reps each total (if two-sided, 5 on each side)

Half Kneeling 1-Arm Vertical Press (Weight will be in the hand of the side that the knee is up.)

Bear Squats (Starting in tabletop position, tuck toes and lift knees just an inch or two off the ground. Keeping knees from drifting away from the ground, push hips back towards heels, then return shoulders over wrists for one rep.)

Push Up Row Rotation (Execute a Push Up, followed by a Plank Row. Transition the Row into a Side Plank, then rotate back down to Push Up position. Repeat on other arm. 5 on each side.)

Dead Bug

1-Leg Deadlift

Half Kneeling Tricep Extension

Plank Walk (Walk in a Plank position 5 steps left, then 5 steps right for 10 total.)

Resources

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